WOD

WORKOUT OF THE DAY Warm Up:10 See Saw Squats—- Lunge Walk w/Twist10 Plank Shoulder Taps Each—- Inch Worm10 Ring Rows—- Hurdle Over/Under10 Burpees—- Crab Walk... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpFirst  Half of Burgener Warm Up Skill:Wall Squat for 3 Minutes WOD:21-15-9 Reps for Time-Wall BallSit UpsPower Snatch... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep10 Kipping Swings10 Hip Hurdles6 Low Box Jumps Skill:Toes to Bar WOD:100 Toes to Bar for Time With a... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m 30 Sec Each x2 (with 10 sec to switch)Sit UpsPush UpsGrasshoppersBox Step Ups Skill: WOD:Mobility Day-First Rib MobOverhead Tissue... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up 8 PVC Pass Throughs 30 sec Standing Shoulder Opener  Skill:Overhead Squat WOD:5 Rounds15 Overhead Squats10 Pull Ups Skill/Mobility:Spend 5-8... Read More

WORKOUT OF THE DAY Warm Up:Running Warm UpBurgener for the Clean w/ BB Skill:Review Sandbag CarryWarm Up Cleans WOD:Run 200 M5 CleansCarry Sandbag 100’Run 200... Read More

WORKOUT OF THE DAY Warm Up:Run 400m10 V-Ups10 Squats10 Back Extensions10 Tuck JumpsJump Rope 1 Minute Skill:Calf StretchDouble Under Skill Work WOD:“Death By”-Sit UpsDouble Unders... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 rounds-See Saw SquatsKB DeadliftsBackward Lunge StepsPVC Muscle Snatch Skill:Pistols Warm Up Sandbag Over Shoulder WOD:As Many Rounds as... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Thoracic MobSprint Start Rowing WOD:Row 500 M x 5Equal work to rest ratio Skill/Mobility:Deficit Push Ups- use plates/parallettes... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Kipping Dip WOD:“Elizabeth”-21-15-9 Reps for Time of:CleansDips Skill/Mobility:Anterior Compartment Smash  SLIPS            ... Read More